According to the USDA, a healthy diet is a balanced diet. In its new
recommendation, the USDA stresses that one size does not necessarily fit all. Realize
that dietary needs are different based on age, gender, activity level, weight,
and for pregnant women.

The USDA recently decided to do away with the food
pyramid and has instead adopted a graphic entitled MyPlate to help consumers
better understand how much of each food group they should be eating.

Fruits

Fruits should consist of fresh or frozen fruits,
such as apples, bananas, cherries, any berries, etc.. Try to avoid canned
fruits as they are often canned in sugary syrup. You can also count 100%
natural fruit juice as part of your daily fruit intake – just ensure the juice
has no added sugars. Below are the daily recommendations for fruit intake:

Children

2-3 years old

1 cup**

4-8 years old

1 to 1 ½ cups

Girls

9-13 years old

1 ½ cups

14-18 years old

2 cups

Boys

9-13 years old

1 ½ cups

14-18 years old

2 cups

Women

19-30 years old

2 cups

31-50 years old

1 ½ cups

51+ years

1 ½ cups

Men

19-30 years old

2 cups

31-50 years old

2 cups

51+ years old

2 cups

*These
amounts are appropriate for individuals who get less than 30 minutes per day of
moderate physical activity, beyond normal daily activities. Those who are more
physically active may be able to consume more while staying within calorie
needs.

Vegetables

Vegetables
should consist of dark green leafy vegetables, red and orange vegetables,
starchy vegetables, beans and peas, and others. Try to consume fresh or frozen
veggies, as canned vegetables often have high sodium levels. Below are the daily recommendations for
vegetable intake:

Children

2-3 years old

1 cup**

4-8 years old

1 ½ cups

Girls

9-13 years old

2 cups

14-18 years old

2 ½ cups

Boys

9-13 years old

2 ½ cups

14-18 years old

3 cups

Women

19-30 years old

2 ½ cups

31-50 years old

2 ½ cups

51+ years

2 cups

Men

19-30 years old

3 cups

31-50 years old

3 cups

51+ years old

2 ½ cups

*These
amounts are appropriate for individuals who get less than 30 minutes per day of
moderate physical activity, beyond normal daily activities. Those who are more
physically active may be able to consume more while staying within calorie
needs.

Grains

Grains
consist of both whole and refined grains. Refined grains are those processed
grains (or “white” grains). The USDA recommends a mix of half and half, but
FITTODO recommends cutting our refined carbohydrates altogether and sticking to
whole grain foods for optimal health benefits. Below are the daily recommendations for grain
intake:

Children

2-3 years old

3 ounce equivalents

4-8 years old

5 ounce equivalents

Girls

9-13 years old

5 ounce equivalents

14-18 years old

6 ounce equivalents

Boys

9-13 years old

6 ounce equivalents

14-18 years old

8 ounce equivalents

Women

19-30 years old

6 ounce equivalents

31-50 years old

6 ounce equivalents

51+ years

5 ounce equivalents

Men

19-30 years old

8 ounce equivalents

31-50 years old

7 ounce equivalents

51+ years old

6 ounce equivalents

*These
amounts are appropriate for individuals who get less than 30 minutes per day of
moderate physical activity, beyond normal daily activities. Those who are more
physically active may be able to consume more while staying within calorie
needs.

Protein

Protein
should consist of meats (preferable lean meats such as poultry and fish),
beans, nuts and seeds, eggs, and soy products.
Below are the daily
recommendations for protein intake:

Children

2-3 years old

2 ounce equivalents

4-8 years old

4 ounce equivalents

Girls

9-13 years old

5 ounce equivalents

14-18 years old

5 ounce equivalents

Boys

9-13 years old

5 ounce equivalents

14-18 years old

6 ounce equivalents

Women

19-30 years old

5 ½ ounce equivalents

31-50 years old

5 ounce equivalents

51+ years

5 ounce equivalents

Men

19-30 years old

6 ½ ounce equivalents

31-50 years old

6 ounce equivalents

51+ years old

5 ½ ounce equivalents

*These amounts are appropriate for individuals who get
less than 30 minutes per day of moderate physical activity, beyond normal daily
activities. Those who are more physically active may be able to consume more
while staying within calorie needs.

*These
amounts are appropriate for individuals who get less than 30 minutes per day of
moderate physical activity, beyond normal daily activities. Those who are more
physically active may be able to consume more while staying within calorie
needs.